Nicotine withdrawal is the most difficult part of quitting smoking. It causes physical, mental and emotional symptoms that can make you question your decision to quit.
Nicotine Withdrawal
Fortunately, there are some things you can do to deal with nicotine withdrawal and avoid relapse. These strategies may help you stay smoke-free for good!
1. Get Some Exercise
One of the best ways to deal with nicotine withdrawal is getting some exercise. Whether it’s a short walk, a quick run, or an intense gym session, exercise helps control withdrawal symptoms and reduce cravings for cigarettes.
It also may help you avoid weight gain that can occur when quitting smoking. In addition, exercise can improve your mood and give you more energy.
Research has shown that exercise reduces cigarette cravings and withdrawal symptoms in people who want to quit. This is the result of a brain chemical called dopamine that’s released during exercise.
Another study found that exercise reduces depression and anxiety in smokers. It’s not sure how long the effect lasts, but it may be helpful in easing short bouts of nicotine cravings.
Keeping active, eating healthy and practicing relaxation techniques will all make you feel better and less anxious and depressed. In addition, exercising can help you get through withdrawal and prevent relapse, which is often one of the most difficult aspects of quitting.
You can do deep breathing or meditation to relax your body and mind. You can do these exercises at home or find a free meditation class in your area.
If you do them regularly, they will become a habit and help you to deal with stress and cravings. You can also try yoga or other forms of exercise that involve stretching and relaxation.
If you’re having trouble getting through withdrawal, talk to your doctor about medicines that can ease symptoms and reduce cravings. You can use short-acting nicotine replacement therapy (NRT) and other medications to help you overcome the symptoms of nicotine withdrawal.
2. Keep Your Hands Busy
Keeping your hands busy can be a helpful way to distract yourself from the urge to smoke. There are many ways to do this, from squeezing a stress ball to doodling or drinking a glass of water.
Using hand-held objects to keep your hands occupied can also help prevent the urge to reach for cigarettes, such as a pencil, paper clip, coin or marble. You can even chew on toothpicks, cinnamon sticks, sugarless gum, sugar-free lollipops or celery.
If you have a friend or family member who is quitting smoking, make sure they know that you’re thinking about them during this time of transition. They can help you stay motivated and give you a support system when you need it most.
You can also call them whenever you feel a craving. This will take your mind off the craving and give you something to talk about, so you won’t have to reach for cigarettes to get your attention.
Another way to keep your hands busy is to find new activities or hobbies that you can do instead of smoking. This can be something as simple as knitting or crocheting, or it could be something more involved like magic tricks, building models or dioramas, or collecting stamps and cards.
When you’re dealing with nicotine withdrawal, it can be difficult to focus on anything other than the desire for a cigarette. However, it’s important to remember that your cravings are a temporary feeling and they will pass.
Having a plan for how you will cope with cravings and withdrawal symptoms can be helpful. You can prepare a “Rescue Kit” with items such as sugar-free sweets, listen to music and handheld games that can distract you from the urge to smoke. This will give you a sense of control over your behavior, which is important when it comes to stopping tobacco use.
3. Relax
While you’re in the midst of nicotine withdrawal, it’s important to take some time to relax. This can be as simple as taking a few deep breaths or even getting up and stretching.
Some people find that meditation or other relaxation techniques, such as yoga or tai chi, are useful when trying to deal with nicotine withdrawal. While these techniques may help relieve the stress of quitting, they’re also good for your overall health and well-being.
Another great way to unwind is to try a light workout. Exercise is known to lower blood pressure, heart rate and stress levels, so it may be the best way to ease any tension you may be feeling during this time.
If you’re trying to avoid smoking when you’re trying to relax, you may want to consider keeping some nicotine-free alternatives around the house or in your car. This can be a lot easier than you think, and it will make you feel more relaxed.
The best way to get through nicotine withdrawal is to remind yourself that it’s normal and will pass. This can be a helpful mantra to recite when you’re feeling anxious or stressed out.
You may also need to keep your mind off smoking by focusing on something more interesting. The best ways to do this are probably going to vary from person to person, but some of the more popular suggestions include trying new hobbies, meditating or getting outside for some fresh air. The best part is that these things will probably be better for your health and happiness in the long run, not to mention you’ll have more fun!
4. Take a Nap
Naps can be a great way to give your body and mind a short break. They can also help you feel refreshed for the rest of the day and improve your overall performance at work or school.
However, you should only take a nap when you need one and avoid taking longer naps that can make it difficult for you to fall asleep at night. It is important to find a quiet place for your nap and set an alarm so you can wake up when it is time to do so.
In addition, it is best to keep your nap short – around 20 minutes. A longer nap can leave you feeling groggy and may even cause sleep inertia, which is a state of disorientation caused by waking up from a deep sleep.
Another problem with naps is that they can flatten your circadian rhythm, which makes it harder to get the rest you need at night. This is especially true if you have trouble falling asleep or staying asleep.
When you take a nap, your brain goes through several stages of sleep, including REM (rapid eye movement) and deep sleep. These stages are where the most restoration happens, but too long a nap can make you feel sluggish.
If you are trying to stay healthy and fit, it is a good idea to limit your naps to 10 to 20 minutes or less. This will ensure you aren’t waking up in the middle of a dream and feeling groggy or tired afterward.
The most effective naps are those that you can take in the early afternoon, which is when your body’s circadian rhythm is most active. You can also try to get some light exposure during this period, which will increase your alertness and make it easier for you to fall asleep at night.
5. Eat Healthy
Eating healthy is one of the best ways to deal with nicotine withdrawal. It will help you keep your weight down, avoid cravings and keep your energy levels steady.
A diet that includes whole foods, fruits and vegetables will give you the energy your body needs to get through nicotine withdrawal. It also helps you feel better and boost your mood.
Try to eat 4 to 6 small meals during the day instead of a few large ones. This can help you control your weight, keep your blood sugar levels steady and prevent cravings for snacks or sweets.
It may also help you avoid overeating during the first few weeks of quitting. Be sure to eat plenty of fresh fruits, veggies and lean meats that are high in fiber.
You may also want to include nuts and seeds in your diet. These are good sources of protein, iron and zinc. Nuts are especially good for people who are trying to lose weight.
Exercise is another great way to eat healthier and reduce stress. It also helps your body burn fat and keeps your muscles strong.
Make sure to drink plenty of water during the day. It can help you stay hydrated and reduce the symptoms of nausea, dizziness and headaches that may occur during nicotine withdrawal.
Your doctor can recommend medicines that ease nicotine withdrawal symptoms and cravings. They may also be able to prescribe a nicotine replacement product, such as gum or patches.
If you slip or relapse, it’s important to talk with your doctor and get support. This will help you figure out what you did wrong and figure out what you can do differently next time to avoid a relapse.
